McQue's Training

Well sometimes you just dont know why it happens but today i was really motivated. I was full of cold but for some reason my mind was switched on to training mode today! Tried some new things too today which i really like! I am now truly shattered! 

Warm Up

• Skipping 10-15mins

Work Capacity Circuit

• 5 push ups (total 50)
• 10 medball slams (total 100)
• 10 burpees  (total 100)
• 20 star jumps (total 200)

Bascially start the circuit every 2 minutes for 20 minutes (10 rounds). No break between exercises you rest once you have done all 4 exercises until the next 2nd minute and start again! This really increases your ability to keep working! 

Kettle Bell Circuit

using a 16.5 kg kettle bell 

1 minute on each of

• Two handed swings (full motion to overhead)
• Clean and press from floor alternating hands
• Half snatch alternating hands
• Full Snatch alternating hands
• Figure of 8 through legs

rest one minute i repeated circuit 4 times.

” Sled Drags”

Iv been wanting to do these for a while! Its basically a weighted sled which you either push or pull with maximum effort! However i have no sled so had to be a bit inventive. 

The gym i use have these weighted rubber tubes called Vipr’s. 

I grabbed two 20kg ones (the heaviest theyve got). Got a couple of straps and then i had a weighted i could drag either running backwards or sprinting forwards! 

I did

• 3 x 3minute rounds Dragging 2x20kg Vipr’sgoing backwards approx 50 meters turn around and go back dragging behind me sprinting forwards! This was an absolute killer.
• 1 x 3 minutes flipping one 20kg Vipr getting to one end of the hall and pushing it along the floor backwards!

….i then got told off for making too much noise!!! 

That was pretty much it for the conditioning aspect! 

Some more skipping before going onto ab work

Ab work

• 50 sit ups
• 50 side bends holding x2 25kg plates
• 50 side crunches
• 50 touch ankles while lying on back
• 50 trunk curls
• 50 scissor kicks
• 50 back extensions 
• 50 knees to chin 

I also made sure today i had a goood flexibility and foam roll!

If i was off all the time (from work) just think what i could do :-) ….. unfortunately im not and now in for 10 days straight!

Good session today! Was going to go to a spin class this am and then do circuits! However i couldnt get my arse out of bed! But my training wasnt bad!

Warm Up

• Skipping

Circuit 

1 minute on each repeated 5 times

• Box jump
• Squat walk to high box jump 10kg weight
• Rotational Med ball slams 8kg
• Push Ups holding dumbbells to dumbbell row
• Vipr lateral Shuttle run using 20kg vipr
• Rest

I understand some of these will mean nothing to people but needless to say it was a challenging workout

Finisher 

• Shadow Box 3x 3min rounds

Ab work 

• Sit ups 50
• Leg Raises 50 
• Trunk Curls on bosun Ball 50
• Twists 8kg on fitball 
• Scissor Kicks 50 

I also had a very good stretch out and foam roller and hit the steam and sauna!

Life aint to bad! :-)

Yesterday me and my mate headed to the gym. It was a good little workout before a 10 hour shift ! 

• Skipping 15mins
• Pad work 15-20 mins

Circuit

• Vipr Burpees 10kg
• Box Jumps
• Sledge Hammer Med ball slams 5kg
• Sit Ups 10kg weight
• Kettle Bell Clean and jerk 12.5kg

only had time to get in 3 round of 1 minute on each with a minute rest

• Plank 1 minute

Today after work i hit the weights for a bit of max strength. I increased my weights on a couple of things so am happy!

• 1 Arm Dumbbell Snatch 5 x 5 (sets 1-3 24kg sets 4-5 28kg)
• 2 Dumbbell Bench Press 5 x 5 ( sets 1-3 2x24kg 4-5 2x 26kg)
• Dead Lift 5 x 5 (Sets 1-3 60kg , sets 4-5 65kg)
• Squats 5x5 (set 1 30kg, set 2 35kg, sets 3 40kg, sets 4 and 5 45kg)
• Weighted Chin Ups 5x4 (15kg)
• 1 Leg Calf Raises (20kg)
• Farmers Walk For Distance* (2x 28kg)

*farmers walk set distance unknown but will use same distance each time. Completed 4 lengths, 3 lengths,2 and 1 with roughly 1 minute rest in-between. 

Ab Work

60 reps each of 

• Sit Ups with 6kg med ball
• Leg Raises 
• Trunk Curls
• twists 6kg med ball
• Scissor Kicks